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Keifer

Keifer's Daily Battles

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Got a new speed rope. OMG forgot how hard that was on the lungs and muscles! Going to start working back into it for a warm up.

 

1 min speed rope

 

28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 2x3 (Didn't do the last set, front of my knee didn't feel right. Didn't do the sumo either! :( )
28 kg DB KB Rows 3x3

 

Live to fight another day! 
 

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L-Seat Chin Ups 4x5

Dips 4x10

Pull Ups 1x3 (wide grip) I am trying to build strength in my lats.

Push Ups 4x10,10,10,5

Sit Ups 2x10

 

3 mi jog in 33:58 min

 

Knee felt ok, little weak. Have to keep an eye on it. Prob the increase of pressure from the weight of yesterday.

 

Sent from my LGLS991 using Tapatalk

 

 

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L-Seat Chin Ups 4x5
Dips 4x10,10,10,8
Pull Ups 1x3 (wide grip) I am trying to build strength in my lats.
Push Ups 4x10,10,10,8
Sit Ups 3x10
 
3 mi jog in 33:47 min

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Feeling beat up today, so taking it easy. :(

 

L-Seat Chin Ups 2x5
Dips 2x10
Pull Ups 1x3 (wide grip) I am trying to build strength in my lats.
Close Hands Push Ups 2x10
Sit Ups 2x10
 
3.02 mi jog in 35:29 min

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Sat 4/29

 

 

Yard work, drugged bushes things with the truck and lot more manual labor! 😫 I think I will count that as a workout. 😴

 

 

Sent from my LGLS991 using Tapatalk

 

 

 

 

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Took a week off to heal from feeling beat up all the time. Felt a little spunky today, so I raised the rep range! It was a new challenge to get that last rep on the last set.


1.5 min Speed Rope
 
28 kg DB KB Clean/Press 3x4
28 kg DB KB Squats 3x4
28 kg DB KB Rows 3x4
28 kg DB KB Sumo Squats 3x4

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I am doing everything slow and controlled. Focus on the moment and how it feels. No run today legs sore from yesterday.

 

 

L-Seat Chin Ups 4x5 (keeping my legs up is getting easier! :) )

Dips 4x10,10,10,7

Pull Ups 2x3 (wide grip)

Close Hands Push Ups 4x10,10,10,5

Sit Ups 4x10

 

Sent from my LGLS991 using Tapatalk

 

 

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Had to rush my workout today, so had to cut short my run (Had to do it during lunch.) It is hot out there today!!

 

L-Seat Chin Ups 4x5
Dips 4x10,10,10,5 (kept my legs straight to focus on my triceps strength)
Pull Ups 2x3 (wide grip) Having trouble getting my chest to the bar still! :(
Close Hands Push Ups 4x10,10,10,5
Sit Ups 4x10
 
2.10 mi jog in 26:13 min (Took it slow because it was hot!)

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Life been crazy, but i guess I needed rest anyways. On to battle!!! aaaaaaahhhhhhhh lol

 

3 min Speed Rope
 
28 kg DB KB Clean/Press 3x4
28 kg DB KB Squats 3x4
28 kg DB KB Rows 3x4
28 kg DB KB Sumo Squats 3x4

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It was a hot one today, but I made it! lol

 

L-Seat Chin Ups 4x5
Dips 4x10,10,10,7 (kept my legs straight to focus on my triceps strength)
Pull Ups 2x3 (wide grip) 
Close Hands Push Ups 4x10,10,10,8
Sit Ups 4x10
 
3 mi jog in 34:11 min 

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Push mowed the yard and now for the workout for I pass out! :)

 

3 min Speed rope
 
20 kg DB KB Clean/Press 3x5
20 kg DB KB Squats 3x5
20 kg DB KB Rows 3x5
20 kg DB KB Sumo Squats 3x5

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I just can't seem to keep from being sick. Flu then a small cold, people need to stop bring this too work!!

 

3 min Speed rope
 
20 kg DB KB Clean/Press 3x5
20 kg DB KB Squats 3x5
20 kg DB KB Rows 3x5
20 kg DB KB Sumo Squats 3x5

20 kg DB KB Swings 1x10

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3 min Speed rope
 
20 kg DB KB Clean/Press 3x5
20 kg DB KB Squats 3x5
20 kg DB KB Rows 3x5
20 kg DB KB Sumo Squats 3x5
20 kg DB KB Swings 2x10

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Mon 6/19

 

3 min Speed rope
 
20 kg DB KB Clean/Press 3x5
20 kg DB KB Squats 3x5
20 kg DB KB Rows 3x5
20 kg DB KB Sumo Squats 3x5
20 kg DB KB Swings 2x10

 

Tue 6/20

 

L-Seat Chin Ups 2x5
Dips 2x10 
Pull Ups 2x3 (wide grip) 
Close Hands Push Ups 2x10
Sit Ups 2x10
 
30 min jog 4 mph 5% in (treadmill)

 

Thur 6/22 

 

3 min Speed Rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x3

28 kg DB KB Swings 2x5

 

Fri 6/23

 

L-Seat Chin Ups 2x5
Dips 2x10 
Pull Ups 2x3 (wide grip) 
Close Hands Push Ups 2x10
Sit Ups 2x10
 
2.21 mi Jog at 24:49 min (Wow it was hot today had to cut it short!!)

 

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3 min Speed rope
 
20 kg DB KB Clean/Press 3x5
20 kg DB KB Squats 3x5
20 kg DB KB Rows 3x5
20 kg DB KB Sumo Squats 3x5
20 kg DB KB Swings 2x10

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Chin Ups 3x5
Dips 3x10 
Pull Ups 3x3 (wide grip) 
Close Hands Push Ups 3x10

Hanging Leg Raises 2x5

Sit Ups 3x10

 

30 min jog 4-5 mph at 5% incline 
 

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3 min Speed Rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x3

20 kg DB KB Swings 2x10 (Don't have it in me to go heavy today!! Live to fight another day! :) )

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3 min Speed rope
 
20 kg DB KB Clean/Press 4x5
20 kg DB KB Squats 4x5
20 kg DB KB Rows 4x5
20 kg DB KB Sumo Squats 4x5
20 kg DB KB Swings 3x10

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